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Fiber-Rich Foods: The Best Choices to Boost Health

Expertly reviewed by Chris Icamen · Dietetics and Nutrition

Written by Honey Buenaventura · Updated Mar 07, 2022

Fiber-Rich Foods: The Best Choices to Boost Health

Fiber is one of the natural components of plant-based food. It actually plays a significant role in maintaining a healthy digestive system. Once inside the digestive tract, fiber bulks up like a sponge thereby giving you a feeling of being full. But it has a lot of other benefits. Read on to learn more about fiber rich food.

Much Ado about Fiber rich Food

Fiber is a big reason why plant-based foods are beneficial to the human body. Many studies have proven that getting fiber from your diet benefits your digestion and lessens your risk of chronic illness.

Many of the health benefits are interceded by your gut microbiota – loads of bacteria that live in your digestive system.

But remember, not all fibers are equal; each type has different health benefits.

Fiber or roughage is the portion of plant-based foods such as fruits, vegetables, beans, grains, and nuts that the body cannot break down. It passes through the body undigested, keeping your digestive system pristine and healthy and eases bowel movements, and flushes out bad cholesterol and any harmful elements like carcinogens out of your body.

So many people link fiber with digestive health and bowel function, and they are right to do so.

But eating high-fiber foods can do much more and have more benefits than just your bowels being regular. It can also decrease your risk for stroke, diabetes, and even heart disease.

In fact, it can even improve the glow of your skin and help you lose and shed off unwanted pounds. Having adequate fiber also helps in preventing colon cancer.

There are a lot of fiber rich foods such as whole-wheat pasta, wholegrain oats and bread, barley, rye, and wholegrain breakfast cereals. Fruits like berries, oranges, melons and pears are also rich in fiber.

For types of vegetables, sweet corn, peas, beans, carrots, potatoes and broccoli are also full of fiber.

fiber rich food

The health benefits of fiber rich food

Many people are not eating enough fiber in their diet. Not only does fiber help ensure regular bowel movements, it boosts your immune system and improves your overall health.

The amount of fiber you may need in your diet actually depends on your age and gender.

Many men 50 years old and younger should get, at the very least, 40 grams of fiber per day. Men who are over 50 should consume at least 32 grams of fiber daily.

Women who are 50 years old and younger should get at least 28 grams of fiber per day while women over the age of 50 should consume at least 23 grams of fiber daily.

There are many benefits of fiber in fiber rich food, these include:

  • better digestive health
  • lowered risk for type 2 diabetes
  • lower sugar levels
  • prevention of colorectal cancer
  • flushing of toxins out of the body
  • improved skin health
  • lowered bad cholesterol
  • lessens risk of coronary heart disease and stroke
  • So be sure to get more fiber rich food in your diet. Try to make whole grains a big part of your diet as well as adding whole grains to your meals. 

    Much fiber can also be found in fruits and vegetables, so it’s a good idea to switch to a high fiber diet. 

    Having adequate fiber in our body keeps our digestive system in good condition. If you are new to eating high fiber rich food, it’s best to gradually add fiber to your diet.

    Do not forget to increase your water intake as well as fiber absorbs water and when adding more fiber to your diet, keep in mind to add more fluids as well.

    Key Takeaways

    The health benefits of fiber rich food are essential for both you and your family. Everyone should eat a diet rich in fiber. It is much better to add fiber to the diet coming from various healthy foods rather than from fiber supplements, as oftentimes, these supplements can aggravate constipation. Remember to drink more liquids as you increase the amount of fiber you eat and always consult your doctor for any untoward symptoms.

    Learn more healthy eating tips here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Expertly reviewed by

    Chris Icamen

    Dietetics and Nutrition

    Written by Honey Buenaventura · Updated Mar 07, 2022

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